Female Specific Training

Meet Amehka, she began her journey as a Female Specific Training client. Recognising the profound impact and benefits of cycle syncing, Amehka embraced these practices and found herself deeply drawn to the mission and philosophy of Female Specific Training.

Taking her dedication to the next level, she pursued a fitness certification, solidifying her commitment to empowering women to cultivate strength, confidence, and connection with their bodies.

Amehka finds solace and inspiration in the great outdoors, often hiking and exploring nature. She is also an advocate for veganism and environmental sustainability, actively promoting recycling and eco-friendly practices. When she's not coaching women on their fitness journeys, you'll find her mastering the art of kettlebell juggling, learning new skills, and lifting heavy to heavy metal.



The ladies at our studio love Amehka's energy and her dedication to their individual needs.

If you are searching for a coach to help you build strength while having fun and learning more about your body as a woman, then drop a 💪🏽below to receive a complimentary movement assessment and goal setting session with Amehka.

Meet Ziah, a Strength & Conditioning coach and martial artist who’s passionate about body mechanics and holistic lifestyle.

Training in an exceptionally challenging form of traditional Japanese martial arts ignited Ziah’s interest and awareness around the importance of robust physical, mental and emotional health, ultimately leading her to enter the world of strength training.

After struggling with her own reproductive health issues, Ziah experienced firsthand the gross inadequacy of knowledge and education around female health. This inspires her to work towards both learning and educating women in understanding their bodies and finding out what amazing things they can do.

Influenced not only by martial arts, but a colourful alternative upbringing, Ziah has always sought inspiration from natural, long-term solutions for health and well-being. She loves to push her boundaries by lifting heavy weights and playing with 3ft razor blades (swords!).

Drop a 🌸 below to receive a complimentary movement assessment and health analysis with Ziah for the month of April.

The 'Illusory Truth Effect' is the tendency to believe false information to be correct after repeated exposure.

In a 2015 study, researchers discovered that familiarity can overpower RATIONALITY, and that repetitively hearing that a certain statement is wrong can paradoxically cause it to feel right.

This is just one of a multitude of studies that prove humans tend to believe the first thing they hear, or things they hear often, and will believe false information.

These myths have been scientifically disproven multiple times, some of them even around 30 years ago! Yet, there are many people that still believe them.

Why? Well as you can see it's not necessarily their fault, it's just that they may see people talk about these things and even if they are disproving it, the fact that they saw it means they will still believe the first thing they heard about it.

1. It is so much harder to bulk than women think, and Testosterone is the main reason men do
2. You can build muscle in certain areas, but you can't target fat loss
3. Cardio is good for cardiovascular health, but Calorie deficit is the way to lose weight
4. The reason your knees are bad is because you don't do knees over toes!
5. Sweat is your bodies way of cooling down. It is not a measure of a good workout.
6. Food is energy, not just to do exercise but to produce hormones, metabolise food, and more. Eating nothing stops bodily functions. Your body is only capable of so much, and it needs time to recover. You need food, and stop training every day.
7. You can lose fat and build muscle, but you can not turn fat into muscle
8. Pain is not an indication of gains. If you are consistently in pain, then you are most likely not recovering
9. Carbs do not make you fat. Carbs provide energy. Too many calories will make you fat. Eating a well-balanced macro ratio is key. Carbs should be around 40-65% of your diet.
10. Running, just like any other lift or movement, requires technique. Flopping around is not running, and can cause injury.

My challenge for you in 2024 is to keep an open mind, listen to the facts, and ask questions if you are unsure 🌸

Which one do you still believe? 👇🏽

Welcome to Female Specific Training, where we redefine what it truly means to be a women's only gym. We go beyond simply excluding men – we believe in coaching women the way they deserve, acknowledging and embracing the inherent differences that make women unique.

We understand that women's fitness is not a one-size-fits-all journey, and that men and women are both physically, and physiologically different. Our programs are thoughtfully crafted to align with your individual cycle and phase in life, addressing the distinct nuances of the female body.

It's more than a gym; it's a supportive community that empowers you through personalised nutrition, mindset coaching, and tailored training.

Don't settle for just 'women's only.' Whether you're seeking personalised 1-1 coaching, a small group environment or online coaching choose Female Specific Training – where being woman means embracing the strength in your uniqueness.

Our Female-Specific Small Group Training is not just a workout; it's a comprehensive approach addressing the physical and physiological differences between men and women, and the distinctive health considerations women face.

Autoimmune Disorders:
Women are 5 times more likely to have an autoimmune condition.

Injury Risk:
Women face a fivefold higher risk of injury because estrogen boosts ligament flexibility, and their muscle explosiveness is comparatively lower.

Bone Density:
Hormonal shifts during menopause lead to a 1-3% decline in bone density annually. Women have a higher risk of fracture than men, with a 44% risk after 60, that's double that of men.

Osteoporosis:
More than 50% of women over 50 will develop osteoporosis. And, 80% of people that have osteoporosis are Women.

Alzheimer's:
Women are twice as likely as men to develop Alzheimer's, and age-specific prevalence increases in postmenopausal years.

Anxiety Disorders:
Women are twice as likely as men to be diagnosed with anxiety disorders.

Depression:
Women are twice as likely as men to be diagnosed with depression.

Colorectal Cancer:
Hormonal factors contribute to a 20-30% increased risk of colorectal cancer in women compared to men.

Insulin & Diabetes:
The decrease in estrogen post menopause increases risk of insulin resistance and diabetes.

If we recognise that many health issues women face stem from hormonal factors, and hormonal balance is crucial for muscle growth, development, and overall well-being, it becomes imperative to question whether your coach and gym are adjusting your program to align with your unique hormonal requirements as a woman.

Tailoring fitness routines to harmonise with these biological nuances is not just a preference but a fundamental aspect of promoting optimal health and achieving fitness goals.

Join us in fostering strength, resilience, and well-being tailored for the unique aspects of women's health.

If you are looking for a fast fix, then this is not for you.

There are many reasons why we do not do 8 week challenges, the fact that they do not work is one of them.

Building habits takes time, results take time, health is long term, there are no quick fixes.

Sorry to burst your bubble, but at FST we are all about handing out the truth.

Personal Coaching is designed for those women who are wanting long term success.

Holistic Health Approach:
We believe in nurturing not just your physical strength but your overall well-being. Our commitment starts with a meticulous women's health questionnaire, and a movement and postural analysis, setting us apart from unqualified trainers, and setting the stage for a comprehensive plan that considers every aspect of your health journey, as a woman.

Injury Prevention & Correction:
Our approach involves conducting a thorough movement and postural analysis to allows us to tailor exercises that not only help you improve fitness, but prevent injuries and also address imbalances, ensuring a physique that is both symmetrical and strong.

Personalised Plan:
A brief Physical Assessment helps us understand your unique training level, and a female-specific health questionnaire helps us determine the most optimal schedule around your hormones, allowing us to create a personalised training plan, including recovery and movement correction protocols.

Healthy Habits:
We're not just about lifting weights; we're about building a foundation for long-term success. We help you set achievable goals, considering your individual needs as a woman and addressing hormonal imbalances.

What You Can Expect:
✨ Symmetrical & Strong Physique
✨ Injury Prevention & Correction
✨ Improved Movement Patterns
✨ Healthy Habit Building
✨ Rectify Hormonal Imbalances

The Journey Begins with a Conversation:
Before diving in, we schedule a call to understand YOU better. History, goals, health questions, and female-specific concerns – we want to ensure our services align with your needs.

Ready to make a transformative commitment to your well-being? Let's connect! Drop a 🙋‍♀️ below or DM us to schedule your consultation call x

Dr Gabe Mirkin first wrote about the RICE method in one of his sports medicine books in 1978.

Surprisingly, Dr. Mirkin himself has reevaluated the efficacy of the "ice" component and withdrawn his support for it.

He found icing to be not only ineffective but potentially detrimental to the recovery process, urging caution against its use. He even admits that when he first wrote about the RICE method, he had no scientific evidence to back it up.

The original intent of the RICE method was to provide immediate pain relief, with little regard for long-term recovery. However, it's essential to grasp that inflammation is a fundamental response of the body to injuries. It's our body's way of initiating the healing process and protecting against further harm.

Inflammation:
Injuries, whether from trauma or intense exercise, trigger the body's immune system, known as inflammation. Infections and tissue damage both prompt the deployment of inflammatory cells to kickstart healing, marked by their rapid arrival at the injury site.
(Journal of American Academy of Orthopedic Surgeons, Vol 7, No 5, 1999)

IGF-1: Inflammatory cells, particularly macrophages, play a pivotal role in releasing a critical hormone called Insulin-like Growth Factor-1 (IGF-1) into the damaged tissues, facilitating the healing of muscles and other injured areas. Astonishingly, the application of ice to reduce swelling interferes with this process, hindering the body's ability to release IGF-1.
(Cell, Vol 19, No 2, Apr 11, 2017)

Blood Flow: The application of ice causes blood vessels to constrict, impeding the blood flow necessary to deliver healing cells associated with inflammation leading to tissue damage and even permanent nerve impairment.
(Knee Surg Sports Traumatol Arthrosc, Feb 23, 2014).

Performance: Ice not only affects recovery but can also have a detrimental impact on strength, speed, endurance, and coordination. While ice may alleviate pain, it can hinder physical performance (Sports Med, Nov 28, 2011).

We often place trust in the initial information we acquire.

Yet, evidence is changing constantly.

Is your mind open enough to change your beliefs when new evidence is found?

‘The fine line between dedication and overtraining.’

In the pursuit of health and well-being, it's common for women to give it their all at the gym, sometimes grinding it out day after day. But here's the scoop: pushing too hard can actually do more harm than good. 😮

What's the deal with Overtraining?
You see, ladies, your body is a marvelous machine, and it thrives on balance. When you work out, especially with gusto, you create stress and fatigue in your muscles and systems. For example, lifting weights causes tiny muscle fiber tears. That's normal and part of the process!

But here's the kicker: muscle growth and adaptation don't happen during your workout. They occur during recovery!

Your body, after being challenged, temporarily weakens. But with proper rest and recovery, it bounces back even stronger. This process is known as supercompensation.

This recovery phase is where the magic happens, but all too often I see women training every day, doing fast classes, HIIT, strength and just about every class under the sun. Now, we know exercise is essential but there is such a thing as over doing it.

Over training can cause hormone imbalances, irregular periods, pms, mood swings, fatigue, weight gain, anxiety, depression, bone and muscle loss, stress and more!

It can actually take up to 72 hours to fully recover from some common workouts like HIIT!

Train smarter, not harder 💪🏼

Let's clear the air about carbs because the truth is, they're your allies on your journey to better health!

📝 The Evidence: While the keto diet has gained popularity, it's important to note that many studies have primarily focused on men. Research shows that women's bodies often respond differently due to hormonal variations. A study published in the Journal of Women's Health found that carbohydrates are vital for hormone balance, supporting mood, energy levels, and even menstrual cycles.

🍞 Fuel Your Energy: Carbohydrates are your body's preferred energy source. They provide the fuel you need to conquer your day.

🌸 Balance Those Hormones: Ladies - carbs are essential for maintaining healthy hormones. They play a key role in regulating mood, keeping your menstrual cycle on track, and supporting your overall well-being.

🏋️‍♀️ Recover Strong: You hit the gym, you gave it your all – now it's time to recover like a pro. Carbs help replenish glycogen stores, aiding in muscle recovery and repair. Regardless your goal - weight loss, toning, injury prevention or to just life a long healthy life - muscle helps it all!

🥦 Choose Wisely: Remember, not all carbs are created equal. Opt for nutrient-rich sources like whole grains, fruits, and veggies. These powerhouses deliver the vitamins, minerals, and fiber your body craves.

Ladies, it's time to debunk the myths and embrace the truth: Carbs are your friends on this journey to becoming your strongest, healthiest self - eat your damn carbs! 🤍

Post-Workout Breathing: Activating the Calm 🧘🏽‍♀️

After an intense workout, it's crucial to focus on our breath and activate the parasympathetic nervous system 🤍

Taking a few moments for intentional breathwork helps bring the body back to a state of calm, promoting faster recovery and reducing stress levels 💪🏼

Embrace the power of deep breaths, and let your body find its balance! ✨